Staying organized at work is difficult for almost everyone, but it can be even harder for people with ADHD. We talked to experts about the top work challenges for ADHD sufferers and ways to overcome them…

An email from your boss pops up on your computer, your co-worker drops by to chat and the phone rings incessantly. Then there’s the urge to check out the latest YouTube video or update your Facebook status.

For most people, such distractions are minor and all in a day’s work – but not for people with attention deficit hyperactivity disorder, or ADHD.

“[People with ADHD] can be seen as careless and working with a lot of messiness,” says Sara Wiggins, a certified professional organizer, coach and founder of PriOrganize in Silver Springs, Md.

But ADHD really does make common occupational tasks harder, says Eric Hollander, M.D., clinical professor of psychiatry at Albert Einstein College of Medicine and director of the Autism and Obsessive-Compulsive Spectrum Program at Montefiore Medical Center in the Bronx, New York.

That’s because the disorder affects the part of the brain that controls how you approach goals and process information. It also impacts the brain’s frontal lobes, which help you plan and organize – essential for most workplace tasks.

Fortunately, medications can improve focus and reduce restlessness. And behavioral changes can help people with ADHD turn work tribulations into triumphs.

Here are 9 common problems of working with ADHD and how to solve them.

Problem #1: Desk/office clutterADHD leads to a lack of focus and concentration – so it may be no surprise to discover your desk covered with piles of papers, coffee mugs and Post-its.

“The more disorganized the office, the more cluttered the mind,” says Anandhi Narasimhan, M.D., an adult, adolescent and child psychiatrist in private practice in Los Angeles.

Working with ADHD: Stop those piles before they start.As you finish a task, put all the materials away in a basket or file marked with the project name.

“To be successful, you have to know where things are,” says Dana Snyder, a professional organizer and founder of Snyder Consulting in Santa Cruz, Calif.

If you’re in a rush and have to go out, set a timer for 20 minutes before you have to leave, she advises.

That gives you time to put everything back in its place.

Then promise yourself a reward, like a latte, when you complete the task.

“Each time you follow through, you’re building a stronger organizing ‘muscle,’” Wiggins says.

Problem #2: Keeping files organizedNo one likes filing, but for people with ADHD, it’s especially challenging to keep up with this repetitive task.

Working with ADHD:Find a filing system you like, perhaps an eye-catching one with brightly colored folders, that clears clutter, reminds you instantly which project goes where and reduces searches.

A professional organizer can help you set up a system you’re comfortable with and will use.

“That’ll limit your experimentation and frustration,” Wiggins says. Or look into predesigned systems such as File Solutions.com, which customizes files for different professions.

“The main thing is to come up with something simple,” Wiggins advises.

As you place papers and documents into files, “keep a list on a card of how you’ve organized things at the beginning of each section. Don’t trust your memory,” she adds.

Problem #3: Keeping track of emails
Emails are like rabbits – they just keep multiplying. For people with ADHD, that can be both overwhelming and distracting.

Working with ADHD:“Create email folders,” says Snyder, whose husband has ADHD. “File each email away as you read it.” Also consider putting folders on your desktop screen, where you can see them.

“Don’t be afraid to change the name of the folder if it’s not working,” Snyder says. “[Even if] you have to rename a folder four times.”

Since emails will be easy to find on your computer, you won’t need to print out each one – and that means fewer distracting paper piles.

Other tips:

Keep the same name for similar paper, email and computer documents and files so your systems will be parallel and easier to remember, Wiggins advises.

Take a tour of your email software. Many programs have virtual tours or time-saving tools that show you how to simplify and organize emails. For example, Outlook allows you to automatically file a copy of every email you send or receive in specific folders. You also can copy emails with meeting directions or notes on your Outlook calendar. Some companies offer email training classes, so ask about those.

Problem #4: Being on timeMentally shifting from one task to another can take people with ADHD more time. And being realistic about how long tasks take is also tough.

Working with ADHD:Rely on electronic alerts.

“Use external reminders, such as those on a BlackBerry or iPhone, to help you,” Dr. Hollander advises. Computers also remind you of appointments. If you don’t have a smart phone, at least mark each appointment on a paper day calendar.

And don’t forget to build in “transition time – the time you need to put away the project you’re working on and pull up materials for your next appointment,” Wiggins says.

Problem #5: Missed appointmentsMost of us learn at an early age to keep track of appointments. “But those connections aren’t made by people with ADHD,” Snyder says.

Working with ADHD:“[Train] yourself to look at your calendar every morning, asking, Where do I have to be? What preparations must I make?” Snyder says. Before you leave the office each night, check the next day’s calendar.

Establishing routines jogs memory, so assign days and times to specific events, advises Wiggins. For example, schedule doctors’ appointments on Wednesday afternoons. Or lock in office meetings at 9 a.m. Fridays, if possible.

Set several reminders for meetings: a week, three days, a half hour and 15 minutes before, suggests Dr. Narasimhan. Those will reinforce your memory.

Problem #6: Noisy distractionsGossip in the next cubicle, doors slamming and music blaring from your podmate’s headphones can make it especially difficult to concentrate.

That’s normal for people with ADHD. “They’re hypersensitive to other things going on,” Dr. Narasimhan says.

Working with ADHD:A white noise machine, soft music or a set of noise-reduction headphones may improve concentration by tuning out the distractions, says Dr. Narasimhan.

Also, consider moving to a quieter desk, says Wiggins. “But present your request to your boss as a way to be more efficient and [suggest] possible solutions.”

Problem #7: Chatty co-workersCo-workers stop by to talk about a project or just to visit. You love the social interaction, but with each interruption, you lose focus.

Working with ADHD: Dr. Narasimhan suggests putting a “Do Not Disturb” or quiet hours sign on your door, indicating you won’t be available from 2-4 p.m.

“And don’t answer the phone or emails during that time,” Wiggins says.

Or try a direct approach.

Ask chatty co-workers if you can catch up during a break or at lunch instead of during work hours and offer to buy, says Dr. Narasimhan.

Another option: Arrange to work in a conference room or change offices with a co-worker who also needs a block of quiet time each day.

“Then chatty people won’t know where to find you,” Wiggins says.

Problem #8: Jumping from task to task
The novelty of a new task entices people with ADHD, but you may have trouble seeing it through.

“Completion of tasks is one of the most difficult things for people with ADHD to do,” Snyder says. “They struggle with focus, then interest falls short and they drop the ball.”

Working with ADHD:“Break a large task down into shorter sections – just long enough to hold your interest. And give yourself a reward, such as a stroll around the office, at the end of each section,” Snyder says.

Setting a timer also can help. When it rings, you can review what you’ve done and fine-tune priorities if necessary.

Also, note your top priority on a Post-it and stick it on your computer, says Dr. Narasimhan. If you get interrupted by a call or email, the note will remind you to get back on task.

Working with ADHD:Take a brief walk before a meeting to work off restlessness. Don’t eat a big lunch before one either. It will only feed drowsiness.

To stay alert, roll a pencil or eraser in your fingers, Snyder suggests. Tactile activity helps people with ADHD stay focused, she says.

“That’s a huge reason why lots of us doodle,” Snyder says.

More tips:

Taking notes – even if you don’t need to – also forces you to focus and keeps hands busy.

“Be an active participant,” Wiggins says: “Be the one who distributes material or handles the technology. You’ll stay engaged.”

How Much Do You Know About ADHD?Do you battle inattention and restlessness? You could have attention deficit hyperactivity disorder (ADHD). About 8-9 million adults have ADHD. Many adults are unaware of their disorder, as it was never diagnosed in childhood. Find out with this quiz how much you know about this common disorder.

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